What are some vegan foods to manage anxiety?

This blog answers: What are some vegan foods to manage anxiety? What are the other mental health benefits of a vegan diet? What are some ways to manage anxiety? What are the therapy options for anxiety?

What are some vegan foods to manage anxiety?

Some vegan foods to manage anxiety are: 

Consume your beans.

Low zinc intake in the diet has been linked to anxiety and depression according to studies. In reality, the brain contains the highest quantity of zinc in the body, and it turns out that this trace mineral is important in how the brain and body respond to stress.

Tofu, lentils, beans, sunflower seeds, and nuts like almonds and walnuts are all good sources of zinc. Unfortunately, many plant meals also contain phytates, a naturally occurring molecule that might interfere with zinc absorption. 

As a result, it has been advised that vegetarians’ and vegans’ zinc requirements be increased by 50%. 

Food with healthy bacteria 

In recent years, studies have found substantial correlations between bacterial imbalances in the gut and chemical imbalances in the brain, particularly in mental diseases like anxiety.

Probiotics have become so popular in neuroscientific research circles that they are now referred to as psychobiotics. These beneficial bacteria also offer additional health benefits, including reducing bloating and other digestive disorders, boosting immunity, and even assisting your body in the production of collagen. 

Beneficial bacteria can be found in fermented vegetables including sauerkraut, kimchi, and sour pickles. However, always check to see if store-bought sauerkraut has been pasteurized, as this process destroys probiotics, and remember to consult your GP before consuming non-pasteurized food if you are pregnant.

Miso paste is also high in beneficial bacteria that can help you maintain a healthy gut microbiota. Lactobacillus acidophilus is found in this condiment thanks to the fermentation of brown rice and soybeans. 

Miso has a strong, salty flavor and a high sodium content, so a small amount will go a long way. Remember to add the miso paste at the end of the cooking process to avoid destroying the beneficial bacteria.

Load the greens 

Magnesium, found in Swiss chard, kale, and spinach, is nature’s “chill pill,” helping to relax the nervous system and control the stress response. 

Green vegetables are also high in b-vitamins (excluding vitamin B12), which are important for anxiety management. Make sure you receive at least one serving of greens every day; they can be added to soups, smoothies, juices, curries, pasta dishes, or just a simple side of steamed greens. 

Oats, buckwheat, millet, and quinoa are examples of whole, unrefined grains that contain both magnesium and B vitamins.

What are the other mental health benefits of a vegan diet? 

Anxiety and Stress 

The arachidonic acid, which is only found in animal products like eggs and chicken, triggers a cascade of chemical reactions in the body that eventually lead to an increase in inflammation.

People who avoid foods high in arachidonic acid generally have a better mood and mental health. One survey indicated that people who ate a vegan diet had lower stress and anxiety levels than those who ate an omnivore diet and that vegetarians had a better mood than non-vegetarians.


According to research, eating more plant-based foods can enhance one’s quality of life, mood, and depressive symptoms. A study published in the British Journal of Psychiatry looked at 3,486 people’s eating habits and their risk of depression over a five-year period. 

People who ate largely whole foods had fewer symptoms of depression than those who ate mostly processed meals.


While nutrition isn’t the cause or solution for ADHD, some research has suggested that moving to a plant-based diet can assist with symptoms. 

Preschoolers who picked “processed” dietary patterns were considerably and positively connected with ADHD symptoms, while those who chose “vegetarian” dietary patterns were significantly and negatively correlated with ADHD symptoms, according to one study.


 According to Dr. Nichols, “some studies have shown that eating more plant foods will help avoid cognitive deterioration later in life.

What are some ways to manage anxiety?

Identify and acknowledge the triggers

The most significant strategy that can be used to control one’s anxiety is by identifying and acknowledging those triggers.

Being able to recognize what makes an individual anxious makes them better equipped to take action.

Relaxation techniques


Even though anxiety can be bought under an individual’s control it cannot be predicted. In such situations, it is necessary that an individual actively carries out relaxation techniques.

These might include meditation, yoga, and deep breathing which helps to reduce the intensity of anxiety within a short period.



A key to reducing the frequency and intensity of anxiety attacks could be spending time with close family and friends.

The kind of emotional and practical support provided by these social and personal groups help the person feel connected and aid in distracting one’s mind from negative and recurring thoughts that lead to anxiety.

Apart from friends and families, individuals can also consider speaking to groups of people that are experiencing similar problems.

Set realistic goals

When an individual is feeling overwhelmed, setting goals and targets keeping in mind priorities can help resolve overwhelming feelings of fear or panic.

Setting goals provides structure and routine to an individual’s life reducing space for uncertainty which can be a major trigger for anxiety in many cases.

Take up new challenges

Apart from doing activities that an individual is usually fond of and has expertise in, trying new and challenging activities that put an individual outside their comfort zone in a healthy manner may help reduce the stress and anger temporarily.

Signing up for new activities also provides a path to meeting people with similar stories and concerns.

Lifestyle changes

An individual’s lifestyle plays a major role in their experience of anxiety. An unhealthy and busy lifestyle usually leads to unhealthy eating, lack of exercise, lack of adequate sleep.

A combination of a well-set diet, exercise, and sleep can help to regulate an individual’s mood and equip them with a favorable coping mechanism.

These coping mechanisms in turn help to get control over once anxiety concerns in a more adaptable manner.

lack of proper diet, sleep, and exercise can make an individual sluggish, dependent, moody and vulnerable to anxiety attacks.

Making journal entries

Last but not least having a journal to write down how a person is feeling and thinking when they are anxious helps them to reflect upon their thoughts and feelings.

Putting down one’s thoughts and feelings onto a paper helps to provide a sense of temporary relief.

In the case of journal entry, a person does not even have to fear being judged by another person regarding their thoughts and feelings.

What are the therapy options for anxiety?

Cognitive-behavioral therapy

Cognitive-behavioral therapy helps an individual to control their anxiety by using strategies like relaxation and breathing. It works on the principles of replacing negative thoughts with positive ones.

Exposure therapy

Exposure therapy is a kind of therapy in which an individual is exposed to a particular stimulus that they usually fear or are anxious about in a graded order.

As and when the individual gets comfortable with the situation or stimulus introduced or exposed to them with each session, individuals get more comfortable with a real-life situation that might have otherwise been a source for triggering anxiety.

Group therapy


It is based on the principle that when an individual interacts with other people who are suffering from the same fears they might not feel left alone or isolated. Group therapy usually involves a group of individuals who are experiencing similar symptoms and problems.


Anxiety can also be treated with the help of medication prescribed by a health care professional.

Though medication alone cannot help in reducing persistent anxiety it can help in restoring a sense of control and bring temporary relief. 

Online therapy  

In cases where reaching out physically to a professional is impossible or discomforting an individual can opt to seek help through the online medium. 

In this, the therapy sessions are carried out one-to-one over a video or audio call. Some individuals also prefer interacting with the therapist through text as well due to various reasons. One of the most common is the fear of being judged by the therapist or some personal hesitation. 

Online therapy can help individuals to regulate some aspects of their anxiety that aids individuals in carrying out a stress-free life over time


Switching to a vegan diet is a tough choice to make. Some vegans follow the diet for health reasons, while others do so for ethical reasons, such as avoiding animal cruelty and eating more environmentally friendly foods.

While the health benefits of a vegan diet are well documented, some people find the lifestyle difficult to maintain. It is important to do things that work for you and understand what health benefits we are aiming to achieve. 

Accomplishing a vegan diet has several mental health benefits and there are also several foods targeted specifically at reducing stress and anxiety. If you are serious about making the switch, you can consult with a nutritionist and decide on a plan that works for you. 

Even though Vegan food can help in controlling one’s anxiety it can not be seen as an alternative for therapy and self-help strategies for a holistic approach to anxiety. 

Frequently asked questions: What are some vegan foods to manage anxiety?

Is a vegan diet beneficial to anxiety?

A wide range of plant-based diets, particularly those high in magnesium, vitamins C, D, B1, and B6, can help to alleviate anxiety.” Including these in a vegan, whole-food diet can help reduce stress and anxiety.

How long does it take your body to adjust to a vegan diet?

It takes the human body about 1 – 2 weeks to make the transition to a vegan diet

What are the negative effects of becoming a vegan? 

Some negative effects of becoming a vegan are: 

  • Vitamin B12 insufficiency is more likely.
  • Hormone disruptions are more likely.
  • Ingestion of hazardous metals is more likely.
  • Iron deficiency is a possibility.




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